Log of sorts for your average long term gym addict.

I am not going to be as detailed as @BanditNOLIMIT 's log. I don't take the same PED's, do not compete, but I am forever training to get stronger and grow. I am no angel and dabble in the PED area, but health is priority one so I try to eat healthy and take the supplements I have determined work best for me through blood work.
I just went through two bouts of pneumonia and two bouts of pancreatitis. The pneumonia and medication triggered pancreatitis. 1st time - 1 month out of the gym, and 5 days of no food (if you ever had pancreatitis - you will do anything to get rid of the pain), and slowly back to normal. Back to the gym and 1 week later it hit again. Stronger antibiotics (which I hate) and no food for 5 days and add in foods until I felt almost 100% and back to the gym. I dropped 15 lbs in 2 months. Weighed in at 210 and I am 6'1. I am taking 250 mg total PED's per week. 125 mg of test / 125 mg of Boldenone. Yes, I know this is considered little to none, but this is what I am doing.
I have been back to the gym 4 times since recovering and will weigh myself / keep track of progressive overload.

I rely more on food for growing more than PED's (that was not a shot at anyone who takes harsh / larger amounts - each to their own). I work out hard and over the decades have learned what works best for me, but always willing to learn. Critique / beat the shit out of it - not going to hurt my feelings.

I don't have the time to add everything all at once but most morning start the same for me - regardless of a training day or not.
I wake up and have a glass of water with a few tablespoons of ACV, coffee is next while I read, watch sports desk, etc. and just wake up.
I get up early, and my first meal typically is a smoothy.
Not including fibre, but important if you don't want constipation and want a regular system.

Meal 1:
May not be for everyone but I am doing a bulk cycle of sorts, and this is what is in my blender:
2 bananas - approx 250 cals / 60 grams of carbs / little to no fat / and a few grams of protein.
Depending on the time of year - I add 1 cup of berries - blueberries and strawberries are my favourite - 80 cals / 21 grams of carbs / maybe 1 gram of protein
Typically 3/4's of a cup of Sigi's 0 fat Greek yogurt - 100 cals / 8 grams of carbs / 20 grams of protein / fat not worth mentioning.
11/2 scoops of whey protein powder - 37.5 grams of protein / 180 cals / 4 grams of carbs / 0 fat
1 table spoon of one of these hemp seed/chia seed/flax seed - 60 cals / 3.5 grams of fat / 5 grams of carbs which is mostly fibre, 2 grams protein
2 cups of silk protein almost/cashew milk - 180 cals / 14 grams of fat / 2 grams carbs / 16 grams of protein.
If too thick - add water.
(I take my supplements - will list later with my first meal).

Total - 850 cals / 100 grams of carbs / 32 grams fat / 76.5 grams protein

Considering this is a decent meal, I am surprised I am hungry in a few hours before I go to the gym. I get up early, work early, and take 11/2 hours (usually) earlier in the day to go to the gym.

Pre-workout meal - 1 cup of cream of rice / 1 scoop of whey - approx 220 cals / 0 fat / 27 grams protein / 40 grams of carbs/. Absorbed quickly and I don't feel bloated and my energy is not going to digestion vs. moving weight. 5 grams creatine.

Both these 'meals' take next to no time. @3ml - I know, your not a fan of whey and would rather real food which I concur, but I am trying something different.

Post workout meal - Another smoothie - 1 banana, 1 cup of whatever berries I did not take in my first, 1 scoop of whey protein, 1 cup of Sigi's zero fat Greek yogurt, typically a table spoon of flax seed, 1 cup of high protein Silk almond/cashew milk, and 1 cup of water.
Approx 500 cals / 61 grams carbs / 60 grams protein / 11 grams fat.

Absorbed quickly and I am hungry within two hour max. I work a lot so many of the following meals are prepared with the exception of my supper meal which is usually cooked fresh.

I now eat 2-3 real meals - meat / seafood / sweat potatoes / rice / regular potatoes / and always include a vegetable or two.
No time today but will list the last two-three meals. I don't drink anything other than water and herbal tea after my morning coffee.

I consider this a journal for the average guy who is on TRT, wants to be in better shape than the average guy, bigger than the average guy, is addicted to the gym, and is concerned with health over PED usage due to the fact I am not competing and don't want to be 300 lbs.

Rip it apart if you wish, I'm always open to suggestions. This will forever be a topic of controversy, but I will often throw in raw egg whites in my smoothies as a replacement for protein powder.
Did this quick / math me wrong / but going to do this for 4-5 months and log the results.

I am preparing to implement something very similar, myself. I just want to be happy and healthy, in my own skin. Watching this one! I'm looking forward to seeing your progress.

Glad to hear you are okay and recovering well, GR. I'll be following along.

You are preaching to the choir.

At plus 50, my days of wanting to be huge are over, not worth the damage to my healthy.

Plus I don't want to run a ton of gear.

Glad you are feeling better @Goldenrod.

At 66 quality of life fit and healthy work just fine.

I have taken on a new PT job building and repairing mobility scooters, walkers and such. Its quite physical suprisingly. They are heavy, electric motors, batteries, hydraulics. Some programming involved as well.

Dialled back training to accomodate my limited energy reserves. Aging is a thing. Balance and harmony.

I am following.

Looking forward to following along GR.

Awesome log! Curious to see what health supplements you're implementing too.

Meal 4 (again - I work a lot running my own business so I try to prep food or quick easy meals that are healthy).
I am gluten intolerant and buy GF super bagels and use them for hamburger buns.
Each one has 6 grams of protein, 50 grams of carbs, 4 grams of fat, and 10 grams of fibre, approx 360 cals.
They are filling:
1 bun, 1 8oz extra lean hamburger, sugar free ketchup, and maybe a pickle and two tomatoes(hardly worth counting the macros for tomatoes they are so minimal, but I love tomatoes and the lycopene content is good for the prostate). The hamburger provides approx. 45 grams of protein, 25 grams of fat, and no carbs. Approx 500 calories.
Meal ends up being approximately 800 calories, 50 grams of carbs, 50 grams of protein, and 30 grams of fat/lots of fibre.
I am not getting caught up too heavily on being off a little - if I wasn't bulking, I would weigh everything and keep a more detailed diet.

The 5th meal is 'supper' and is usually 8 oz of salmon or 8 oz steak - today it was salmon, 1 large sweet potato, and raw broccoli (nothing on it - I just eat is raw after I wash it).

calories vary for salmon but best guess 400, protein - 50 g, healthy fats - 15 g, o carbs.
Love sweet potatoes - 200 cals / 40 grams of carbs / protein and fat is minimal.
Steamed asparagus - just a bowl full as the macros are not much so I don't count them. I prefer cruciferous veggies as they are loaded in indole-3-carbinol and are good for preventing hormone related cancers.
When I eat steak the calories are about 200 more.
Total approximately 625 cals / 50 grams protein / 40 grams carbs / 15 approx. fats

6th meal ( I take 2 cups of rice uncooked, 1 large chicken breast, 1 whole egg, and 6 - 8 egg whites and make fried rice. )
Unless my math is wrong rice provides approx. 500 cals, 90 grams carbs / 8 grams protein / nil fat
10 oz chicken breast provides approx 450 cals, 80 grams protein, very little fat or carbs
eggs - 220 calories, 35 grams protein, not a lot of fat or carbs other than the whole egg.
Best guess this comes out to approx 1200 calories, 123 grams of protein, 95 grams carbs / fat?
I divide these into 3 containers so each meal provides 400 cals/41 grams protein/32 grams carbs/
I eat one.

Total for a day = approx 3400 cals / 325 grams of carbs / 305 grams protein / 80-100 grams fat

My maintenance at 225 lbs is under 3000 cals so this is an increase. I am a broken record and working all the time, I am often eating healthy snacks while working which I am not counting. I love pineapple - cut it up and put it in containers in the fridge - great for inflammation, nuts - pecans and almonds but they are dense in cals so I try to limit how many I eat. I am still experimenting and when I get too fat lol, I will call @Funnyman and cut again. I am sure he is rolling his eyes at me now.
Of interest I am increased my TRT from 100 to 150 mg per week and added in 100 mg of boldenone. Not much, and I don't expect much from the PED's, but to think this increase over 6 months, if I can stay healthy/no injuries, will reap some rewards.

Keep in mind I'm not like many regarding food logging. Respect for anyone who does it to a science. I work out hard, and have been getting better sleep. I am sure the lack of sleep previously contributed to me getting sick.

I take my supplements twice with meals and if I have time tomorrow will list what I take. I am not advocating for anyone to do as I do with supplements (I have cut down but probably take more than most as health is a priority).
For health reasons, I get blood work done every 6 months minimum (some times every 3 months), if I am taking something new - 2-3 weeks after I started it. I dip my urine at least twice per week for any sign of liver or kidney issues.
As many have said here - calories in / calories out. I find boldenone (I have my own recipe I use to help thin my blood but I have never had any abnormalities on low dose boldenone) helps training. I am getting stronger (just started back recently so kind of obvious), but more than anything else - less rest between sets / more drop sets / rest-pause / and some super sets.

Goldenrod said:

I am not going to be as detailed as @BanditNOLIMIT 's log. I don't take the same PED's, do not compete, but I am forever training to get stronger and grow. I am no angel and dabble in the PED area, but health is priority one so I try to eat healthy and take the supplements I have determined work best for me through blood work.
I just went through two bouts of pneumonia and two bouts of pancreatitis. The pneumonia and medication triggered pancreatitis. 1st time - 1 month out of the gym, and 5 days of no food (if you ever had pancreatitis - you will do anything to get rid of the pain), and slowly back to normal. Back to the gym and 1 week later it hit again. Stronger antibiotics (which I hate) and no food for 5 days and add in foods until I felt almost 100% and back to the gym. I dropped 15 lbs in 2 months. Weighed in at 210 and I am 6'1. I am taking 250 mg total PED's per week. 125 mg of test / 125 mg of Boldenone. Yes, I know this is considered little to none, but this is what I am doing.
I have been back to the gym 4 times since recovering and will weigh myself / keep track of progressive overload.

I rely more on food for growing more than PED's (that was not a shot at anyone who takes harsh / larger amounts - each to their own). I work out hard and over the decades have learned what works best for me, but always willing to learn. Critique / beat the shit out of it - not going to hurt my feelings.

I don't have the time to add everything all at once but most morning start the same for me - regardless of a training day or not.
I wake up and have a glass of water with a few tablespoons of ACV, coffee is next while I read, watch sports desk, etc. and just wake up.
I get up early, and my first meal typically is a smoothy.
Not including fibre, but important if you don't want constipation and want a regular system.

Meal 1:
May not be for everyone but I am doing a bulk cycle of sorts, and this is what is in my blender:
2 bananas - approx 250 cals / 60 grams of carbs / little to no fat / and a few grams of protein.
Depending on the time of year - I add 1 cup of berries - blueberries and strawberries are my favourite - 80 cals / 21 grams of carbs / maybe 1 gram of protein
Typically 3/4's of a cup of Sigi's 0 fat Greek yogurt - 100 cals / 8 grams of carbs / 20 grams of protein / fat not worth mentioning.
11/2 scoops of whey protein powder - 37.5 grams of protein / 180 cals / 4 grams of carbs / 0 fat
1 table spoon of one of these hemp seed/chia seed/flax seed - 60 cals / 3.5 grams of fat / 5 grams of carbs which is mostly fibre, 2 grams protein
2 cups of silk protein almost/cashew milk - 180 cals / 14 grams of fat / 2 grams carbs / 16 grams of protein.
If too thick - add water.
(I take my supplements - will list later with my first meal).

Total - 850 cals / 100 grams of carbs / 32 grams fat / 76.5 grams protein

Considering this is a decent meal, I am surprised I am hungry in a few hours before I go to the gym. I get up early, work early, and take 11/2 hours (usually) earlier in the day to go to the gym.

Pre-workout meal - 1 cup of cream of rice / 1 scoop of whey - approx 220 cals / 0 fat / 27 grams protein / 40 grams of carbs/. Absorbed quickly and I don't feel bloated and my energy is not going to digestion vs. moving weight. 5 grams creatine.

Both these 'meals' take next to no time. @3ml - I know, your not a fan of whey and would rather real food which I concur, but I am trying something different.

Post workout meal - Another smoothie - 1 banana, 1 cup of whatever berries I did not take in my first, 1 scoop of whey protein, 1 cup of Sigi's zero fat Greek yogurt, typically a table spoon of flax seed, 1 cup of high protein Silk almond/cashew milk, and 1 cup of water.
Approx 500 cals / 61 grams carbs / 60 grams protein / 11 grams fat.

Absorbed quickly and I am hungry within two hour max. I work a lot so many of the following meals are prepared with the exception of my supper meal which is usually cooked fresh.

I now eat 2-3 real meals - meat / seafood / sweat potatoes / rice / regular potatoes / and always include a vegetable or two.
No time today but will list the last two-three meals. I don't drink anything other than water and herbal tea after my morning coffee.

I consider this a journal for the average guy who is on TRT, wants to be in better shape than the average guy, bigger than the average guy, is addicted to the gym, and is concerned with health over PED usage due to the fact I am not competing and don't want to be 300 lbs.

Rip it apart if you wish, I'm always open to suggestions. This will forever be a topic of controversy, but I will often throw in raw egg whites in my smoothies as a replacement for protein powder.
Did this quick / math me wrong / but going to do this for 4-5 months and log the results.

Click to expand...

Hey Sr!

I’m glad you’re ok. Big hiccup here. I can’t imagine the outcome if this would have happened to someone who is not wise and very health oriented like you.

It’s not a secret that health oriented guys we always follow your advice and try to mimic a lot of things that you do.

Thank you for this log! Looking forward!

Rolls roydz said:

Hey Sr!

I’m glad you’re ok. Big hiccup here. I can’t imagine the outcome if this would have happened to someone who is not wise and very health oriented like you.

It’s not a secret that health oriented guys we always follow your advice and try to mimic a lot of things that you do.

Thank you for this log! Looking forward!

Click to expand...

Kind words @Rolls roydz. Thank you

Supplements I take on and off throughout the year.

Real Apple Cider Vinegar - once a day in the AM (I use a couple tablespoons in H20. Not expensive and lasts a long time. I like Bragg as the brand.

Now Vitamin K & D combo (Blood clotting – especially with Boldenone / Bone strength) AM only

Any brand Extra Vitamin D – 2500 D (Immune system, inflammation) AM only

Chunk the size of half my thumb (I have large hands) – Raw ginger (inflammation, great antioxidant, protects the liver, host of other benefits but one of the 3 I always include for liver protection). Many studies show raw is much better for you for liver protection and pain/inflammation that pills/powder. AM and PM

NOW SAMe – one of the best liver protectants available (can be expensive but there are always sales – if you don’t understand the mechanism how it protects your liver, please look it up. It did better than NAC double blind studies and some as well when it was Acetaminophen poisoning.) It did as well as Celebrex for pain after a few weeks of use. Do not take if you are on anti-depressants or talk to your doctor. It is a prescription medication in many countries for depression/anxiety related diseases. Minimum 200 mg AM and PM (for a larger man 220 plus I would recommend 400 twice a day).

NOW NAC – Alternative to SAMe and is less expensive (great for increasing your glutathione which is why it protects you from many poisons that deplete your glutathione and then damage/or complete liver failure with products like too much acetaminophen). I usually rotate these now, but I have watched SAMe lift the spirits of my older dogs who had liver issues (I had two dogs with severe liver issues, who lived a long life with 200 for the smaller / 400-800 for the 100 plus lbs, had arthritis, or just seemed to slow down. I prefer SAMe but NAC is great for the liver, potential benefits for your kidneys, is a good antioxidant, used medically for people with different lung issues, anti-inflammatory to some degree. All around good supplement for the price, hence I rotate it on/off with SAMe. AM and PM – 600 mg.

Carleson’s cod liver oil – safer option than aspirin for thinning the blood/anti-platelet action, great for BP, inflammation/pain, potential mood lifter, helps the immune system – the list is too long. I increase my intake when I use Boldenone (low dosages of Boldenone are irrelevant – your blood is going to get thicker). AM & PM – based on your size and BP, I prefer not to give a dosage but pay attention to the DHA/EPA content as that is what I look at more than the number on front.

Life Extensions Nigella Sativa (Black Seed Oil) – called the wonder herb for a reason. There are a few pinned studies I put on this supplement for BP issues. That is just one reason for taking it. It is not expensive, and generally 1 pill AM and PM is enough (500 mg). If you need more, I have used 1000 or more twice a day. Great antioxidant, anti-inflammatory, gut health, reported help with acne and skin issues. The list is too long to mention. I mainly use if for inflammation and heart health, but any additional benefits are great.

To keep the number of supplements to a minimum I really like Genuine Health Detox Greens, but I do not take year-round. It has a few items I think are amazing – Spirulina: Few products have shown promise in double blind placebo studies to protect and help the kidneys recover. Spirulina has – I have posted studies you can read. Further, it is a great antioxidant/anti-inflammatory. Inflammation can’t be ignored. Helping control inflammation will help reduce cancer risks. It has a lot of phosphatidyl choline which has been proven to protect your liver and help it heal. Loaded with vitamins/minerals/fatty acids. I scoop a day for the months I use it. If I was on a budget – this is the product I would take by itself if I had to pick something.

Melatonin – I use the dual action 10 mg, and it helps sleep (for me anyway), has done better in studies than steroid drops for eyesight, beat NAC and high dose Vitamin E for liver poisoning in a double-blind placebo study (posted in the health section). It is an extremely potent antioxidant/anti-inflammatory. Healthy sleep - recovery from training is extremely important.

Astragalus – AM and PM – one of the few supplements that can reduce your eGFR and help your kidneys. Also known to help your heart health – it is an adaptogen and as such will help your body control and deal with the stress hormones (fight or flight when you don’t need to) – mainly cortisol and catecholamines. Not to mention it is reported to help fight off colds/infections by helping your immune system, but I have never noticed this benefit.

Digestive Enzymes – Helps to get the most out of your food. I do not take with every meal but multiple times a year, I give my body a boost and take it with 3 of the 5/6 meals a day.

After coming off two serious chest infections I incorporated a few products I don’t take year-round – Zinc and Selenium (both are inexpensive) – both are good for your immune system, antioxidants, selenium is good for your heart and inflammation. I posted a few studies on selenium, and the unfortunate fact is this mineral is depleted in our soil from over-farming. If you look up the benefits – it protects against specific cancers, protects the heart, boosts immunity, good for inflammation and is helpful for thyroid health. I do not take these year-round, but at specific times of the year I try to ‘bolster my immune system’.

Curcumin with 4-6 peppercorns – To make the most of Curcumin or turmeric you need Piperine (hence the peppercorns plus they are antioxidants / anti-inflammatories too). Curcumin according to the research I read is beneficial for recovery form training, great antioxidant/great anti-inflammatory, heart health, and brain health. I do not have anxiety but have read ‘papers’ on its ability to help anxiety. Don’t waste your time taking it by itself – make sure you add in the Piperine, or you are wasting a vast majority of the product.

I didn’t mention it but many of these help to control blood sugar as well.

I don’t take vitamin C as my diet is rich in it – with the number of strawberries and different coloured veggies/fruit, I do not supplement it.

Many believe as you age you should take a multi-vitamin/mineral product. I don’t especially if you take a greens product, simply because I believe I am getting enough variety in fruits/vegetables/supplements and many are fat soluble and when you need it, it isn’t like many that are simply urinated out (water soluble)

If you have specific issues, I recommend other supplements. If your liver is stressed, I would add a few depending how bad it is. High BP, same can be said. Kidney health – I would increase my Spirulina/astragalus/NAC, heart health – especially if taking boldenone – quality fish oil is a must / you may have negative side effects with stomach issues, but you could take a low dose aspirin every few days. Keep in mind, we are not using it for pain – it is used as an anti-platelet medication. It is amazing how long one aspirin will last for this benefit. Papers indicate up to 10 days, but I go by the 4-day rule based on contradicting evidence. They are contradictions – fish oil/aspirin/too many blood thinning supplements mixed with a NSAID may lead to ulcers / potential bleeding. I have used both before, but the aspirin sparingly – low dose every so often 4-7 days.

There are so many good supplements that work for others, I can’t list them all and anyone can go nuts with taking handfuls. I tried to list the ones

This is not medical advice, and everyone should consult a doctor or do their own research. If you can afford PED’s, you can afford to attempt to protect your organs. Without your health – you have nothing.

Honestly I don't follow many logs. @BanditNOLIMIT 's was the first one I've stuck with in a while but this will be another great one to follow. Goldenrod is surely the most prolific poster that goes heavy with the health related stuff, still learning from him all the time. Direct knowledge about somethings that get me thinking and poses some great thought provoking questions as well.
I'm in.

gondar1 said:

Honestly I don't follow many logs. @BanditNOLIMIT 's was the first one I've stuck with in a while but this will be another great one to follow. Goldenrod is surely the most prolific poster that goes heavy with the health related stuff, still learning from him all the time. Direct knowledge about somethings that get me thinking and poses some great thought provoking questions as well.
I'm in.

Click to expand...

Kind words from a man I highly respect. @Rolls roydz - that goes for you too even if I didn't say it.
Thanks for the comment @gondar1 - means a lot coming from two members I respect and have chatted with over the years.
Just as I mention sleeping well, I had a night of crap sleep. Only had a few hours of quality sleep and think I am going to trade my nose for more of a face cover. I noticed last night I could hear air leaking out the sides. It is time for a new piece for better breathing and potentially turn the air up a little.
I do have low dose Mirtazapine for sleep - 3.75 mg up to 7.5 mg. It is not a dependent medication like a Benzo or Benzo like drug, but if you rely on the medication all the time, you will have rebound insomnia. I didn't take it last night and said screw it and regret it. One problem with Mirtazapine, is you are likely to wake up in the middle of the night ravenous. It is a known side effect and used in the veterinarian field for dogs who won't eat.
Still one of the 'safer' sleep medications and typically, if used periodically, will knock you on your ass for 6 hours minimum but be prepared to wake up hungry in the middle of the night or first thing in the morning.

Since going back to the gym which hasn't been that long (worked out at home), this is my general workout system and will stick with it until progressive overload stalls. I do not alternate heavy vs. pump days yet - I do them in the same workout. Depending on how sore I am, it is usually 2 days on / 1 off. Periodically I do three in a row as I consider hands/forearms almost like a day off. They get a lot of work anyway, but I have trained them to take a lot of abuse - never use straps in my workouts, and it took over a year to get to the point I could do an hour workout on my hands/forearms.

Everyday ends in some abdominal work.
Day 1: Push - Chest, Shoulders, Triceps
Day 2: Pull - Back and Biceps
Day 3: Legs
Day 4: forearms and hands.

After decades of lifting, if I feel bad pain - I walk out of the gym and may take a few days off. Reassess and go back to the routine. I take a week off periodically (every few months) and just do mobility and stretching. Gives the body a chance to recover from anything that may be creeping up, but I don't feel it and gives the nervous system a break.
I get a chiropractic adjustment once a month and a deep tissue massage minimum once a month.

I do a combo of free weights and machines. I love machines as they are easier on the joints(as a rule) and you can do a drop set without asking for assistance.

If I can't feel the exercise working the muscle I want and my form is correct, it isn't for me, and I try another.
An example Day 1:

Chest - 2 warm up sets not pushing anywhere near fatigue, 1 set with weight that I will push until failure but not past - I often do this with the machines as I don't have to ask for assistance. My fourth set is usually a drop set with a heavier weight that takes everything to get 8 reps, drop the pin by 10 lbs - few more reps, repeat until I get down to where I started warming up. In these drop sets, I often incorporate rest/pause. I take 2 breaths and get another rep or two. The last set is a lot of reps, but it starts with a heavier weight.

I like the Incline hammer strength or a Smith Machine include for safety. Don't typically do drop sets - I am already warmed but I still do 2 'warm up sets' and 2 sets I go to fatigue, often do a rest/pause to get another few reps. The hammer strength incline is great for rest/pause.

Pec deck machine - finish off with 4 sets with the 4th being a drop set followed by a long stretch holding the handles.

Shoulders get worked during chest work no matter how much you emphasize chest muscles (or mine do).
I prefer the shoulder press machine with pins and regardless of the thought process being lateral raises giving width, I focus on shoulder presses. Shoulders are easy to injure so I do three sets of 5 reps with increasing weight (low weight / warm up), then I move to a heavier weight and go to fatigue twice with periodic rest/pause for a rep or two. Last set is a drop set with the heaviest weight trying to increase the weight by a pin each time. Stop when I know I can't get any more, immediately drop the weight and get a few more reps, and continue dropping the weight with some rest/pause for a few more reps.

I only do one more shoulder exercise - they vary but I like face pulls with a cloth connection so I can pull further back. They hit the upper back too/rear delts/and I believe are good for shoulder health if done right. 4 sets and I don't do drop sets. I only do two shoulder exercises because I believe your pull day engages rear delts, if you do upright row which I love - they hit your traps and side delts depending on hand position which I vary.

Triceps - close grip presses which is mostly triceps but also uses your chest/shoulders. I worked out at home for years, back to the gym, and haven't done these in years so progressive overload is going great. When I hit a plateau, I will use safety bars or ask for a spot. Have not hit that stage yet.

Typically only do another tricep exercise (considering all the pressing I have done - they have been already received a decent amount of work.
One of my favourites is the dip machine. If you don't cheat, leaning forward or let your elbows flare, the machine puts you in a great position. I assess my triceps at this point after all the work they have been through and do two lower weight sets, if all feels good - one heavier in the 8-12 rep range, and then a 4th set as a drop set incorporating some rest/pause. The 4th set starts at the heaviest weight.

Knock on wood - after being limited to home weights, the gym gives me more options, a spot if I need it, safety bars, and to date I have not injured myself. For what is worth I will list my back workout next.
Typically I have moderate DOMS after this workout, but not enough so I feel too tight / or need a day off before I do back/biceps the following day.

Upstairs to stretch and do moderate core work.
As mentioned previously - love suggestions, I don't take it personally, and I am listing this as someone may have a great idea I never though of.

Goldenrod said:

Since going back to the gym which hasn't been that long (worked out at home), this is my general workout system and will stick with it until progressive overload stalls. I do not alternate heavy vs. pump days yet - I do them in the same workout. Depending on how sore I am, it is usually 2 days on / 1 off. Periodically I do three in a row as I consider hands/forearms almost like a day off. They get a lot of work anyway, but I have trained them to take a lot of abuse - never use straps in my workouts, and it took over a year to get to the point I could do an hour workout on my hands/forearms.

Everyday ends in some abdominal work.
Day 1: Push - Chest, Shoulders, Triceps
Day 2: Pull - Back and Biceps
Day 3: Legs
Day 4: forearms and hands.

After decades of lifting, if I feel bad pain - I walk out of the gym and may take a few days off. Reassess and go back to the routine. I take a week off periodically (every few months) and just do mobility and stretching. Gives the body a chance to recover from anything that may be creeping up, but I don't feel it and gives the nervous system a break.
I get a chiropractic adjustment once a month and a deep tissue massage minimum once a month.

I do a combo of free weights and machines. I love machines as they are easier on the joints(as a rule) and you can do a drop set without asking for assistance.

If I can't feel the exercise working the muscle I want and my form is correct, it isn't for me, and I try another.
An example Day 1:

Chest - 2 warm up sets not pushing anywhere near fatigue, 1 set with weight that I will push until failure but not past - I often do this with the machines as I don't have to ask for assistance. My fourth set is usually a drop set with a heavier weight that takes everything to get 8 reps, drop the pin by 10 lbs - few more reps, repeat until I get down to where I started warming up. In these drop sets, I often incorporate rest/pause. I take 2 breaths and get another rep or two. The last set is a lot of reps, but it starts with a heavier weight.

I like the Incline hammer strength or a Smith Machine include for safety. Don't typically do drop sets - I am already warmed but I still do 2 'warm up sets' and 2 sets I go to fatigue, often do a rest/pause to get another few reps. The hammer strength incline is great for rest/pause.

Pec deck machine - finish off with 4 sets with the 4th being a drop set followed by a long stretch holding the handles.

Shoulders get worked during chest work no matter how much you emphasize chest muscles (or mine do).
I prefer the shoulder press machine with pins and regardless of the thought process being lateral raises giving width, I focus on shoulder presses. Shoulders are easy to injure so I do three sets of 5 reps with increasing weight (low weight / warm up), then I move to a heavier weight and go to fatigue twice with periodic rest/pause for a rep or two. Last set is a drop set with the heaviest weight trying to increase the weight by a pin each time. Stop when I know I can't get any more, immediately drop the weight and get a few more reps, and continue dropping the weight with some rest/pause for a few more reps.

I only do one more shoulder exercise - they vary but I like face pulls with a cloth connection so I can pull further back. They hit the upper back too/rear delts/and I believe are good for shoulder health if done right. 4 sets and I don't do drop sets. I only do two shoulder exercises because I believe your pull day engages rear delts, if you do upright row which I love - they hit your traps and side delts depending on hand position which I vary.

Triceps - close grip presses which is mostly triceps but also uses your chest/shoulders. I worked out at home for years, back to the gym, and haven't done these in years so progressive overload is going great. When I hit a plateau, I will use safety bars or ask for a spot. Have not hit that stage yet.

Typically only do another tricep exercise (considering all the pressing I have done - they have been already received a decent amount of work.
One of my favourites is the dip machine. If you don't cheat, leaning forward or let your elbows flare, the machine puts you in a great position. I assess my triceps at this point after all the work they have been through and do two lower weight sets, if all feels good - one heavier in the 8-12 rep range, and then a 4th set as a drop set incorporating some rest/pause. The 4th set starts at the heaviest weight.

Knock on wood - after being limited to home weights, the gym gives me more options, a spot if I need it, safety bars, and to date I have not injured myself. For what is worth I will list my back workout next.
Typically I have moderate DOMS after this workout, but not enough so I feel too tight / or need a day off before I do back/biceps the following day.

Upstairs to stretch and do moderate core work.
As mentioned previously - love suggestions, I don't take it personally, and I am listing this as someone may have a great idea I never though of.

Click to expand...

What do you do for core work?

Jussik said:

What do you do for core work?

Click to expand...

Not enough lol - I end each workout with two exercises to fatigue - leg lifts of varying degrees, knees to chest hanging, back straight, legs taken to parallel and back down (again hanging - my abs wills fatigue long before my hands do), hold the heaviest plate in one hand and lower to the side and back up to parallel, planks, the old staple 'crunch' holding a plate in my hands in front of my chest. They have a few machines in a row that I like - one (no idea what is called) but you are on your knees on a machine that moves in different directions so you can hit one specific part of your abs or your sides too. Your knees move and your upper body does not - you just hold onto the stabilizing bar. You can set the difficulty on how the bottom part moves (will look up the name when I use it next). The MMA section has a section with a heavy maul without the edge and a big cushion and you move like you are splitting wood. If anyone grew up splitting a few chords of wood by hand, they may recall the sore stomach the next day as the real power to split the big blocks comes from your stomach.
Regardless - I do not enough, but am trying to add more reps until I feel I can't progress anymore and then add in another exercise.
Any ideas to add - appreciate your perspective.

Leg day - I do a lot of glute work. Largest muscle of the body and increases hip strength which is beneficial if MMA is part of your training.
I have one torn meniscus so I have altered my training due to this issues. It is my third workout and is one of my favourite as going back to the gym / vs. home there are so many choices, but it has only been a few months back to the gym hence I am still doing well with progressive overload. I can not train legs twice in one week, at least not a full workout.
One back day, I will finish off with RDL's or throw in a few hyper-extensions (glute emphasis).
For now I my legs are growing and in particular my glutes, calves, and overall diameter of my legs - simply noticed by some jeans becoming too tight.

Anyway:
1. Two sets of Hyper-extensions glute focused pressing my hips into the pad holding a plate or two to fatigue. No question - hamstrings get worked too.
2. Always warm up knees with leg extensions starting light for a few sets and pushing to fatigue with heavier weight. Goal with weight is usually 10 reps for failure sets. 2 working sets.
3. I swapped squats for leg presses and they have a big platform for your feet on one of the machines with pins. I have already maxed the rack and will have to start using the one with plates. For now, it is glute oriented - feet higher and wide stance, back pulled down hard so all the weight is pressing on my lower back. Usually aiming for a weight to fatigue around 10 reps. Now that I can do 10 reps with the entire rack, I am switching when I can do 15 reps. The seat is pushed up as far as it can go so I get at minimum a parallel press. I have to help get my 'bad' leg into position as starting you sort of feel squished in.
4. Either glute bridge machine which is more comfortable or use the bar built/foam cover, for doing it off the ground and you add weight. Still making progress, adding weight each workout. 3-4 sets and again I try to use weight on the working sets to get 10 reps.
5. Leg/hip abductor machine and Leg/hip adduction machine. Both are new to me, but I am developing lines and muscles I never had before. In the decades of training - I have never used these machines. I do sets of 15 reps which should take me to exhaustion and different body position as it hits your glutes depending if you sit back / lean forward a little or a lot.
6. Standing calve raises - 3 sets (after a warm up) - to fatigue and notice significant calve growth with veins in both the back and across the front of my calves. Generally don't try to rep the world away. At times it is 20 reps / other 10 reps as I don't follow 'you have to do massive number of reps since they get worked so much just standing'. I do standing heavier than sitting.
7. Seated calve presses - warmed up so 3 working sets. Tends to be higher rep aiming for complete fatigue at 20 reps.

RDL's - No explanation, but I have watched videos, watched people do them, asked for assistance from the women who just train their butt 75% of the time, and even light weight, my hamstrings are always sore. I concentrate on the hinge and pushing with glutes, no lock out, but still they are always sore the day after. I started light - a bar to get the form right, and add 10 lbs each time. Never did these before and getting to a reasonable weight.
I often work these in a non leg day, maybe back day/forearm day, and am not pushing to complete fatigue / as I want to be able to do my legs on leg day.

Next to add in will be Bulgarian Split Squats - both for quads / glutes. Probably remove one exercise. A lot of exercises, but I do not take long breaks - I need two shirts to get through a leg day.

I do not have a rack at home so I did DB squats without heavy weight / high reps for years and other miscellaneous exercises hence the vascularity and size in my legs growing more than anything else since going back to the gym. I intend to add in squats with varying foot positions, but for now I am happy with the progress and do not want to push my meniscus too much yet.

I am still experimenting but wanted to build bigger legs/glutes.

Goldenrod said:

RDL's - No explanation, but I have watched videos, watched people do them, asked for assistance from the women who just train their butt 75% of the time, and even light weight, my hamstrings are always sore. I concentrate on the hinge and pushing with glutes, no lock out, but still they are always sore the day after. I started light - a bar to get the form right, and add 10 lbs each time. Never did these before and getting to a reasonable weight.
I often work these in a non leg day, maybe back day/forearm day, and am not pushing to complete fatigue / as I want to be able to do my legs on leg day.

Click to expand...

That there always has my legs sore as well. I imagine using my hamstrings to lift the weight and contract there.

Blood work back yesterday. Two reasons:
1. Rule out Mono, Epstein-Barr virus, and my lymphocyte count was sky high fighting off a a virus and bacterial infection, check few other possible causes of Pancreatitis, after two bouts of the flu and pancreatitis in a matter of two months.
2. Not much of an increase but considering it is more than doubled (total PED's) from 100 mg of test to 150 mg of test and 100 mg approx of Boldenone, I wanted to get a copy of the results.
No marker was out of normal parameters, lipids are great, I don't drink alcohol so that is not a cause of pancreatitis, I don't eat a fatty diet compared to the average person, and I reviewed my diet with two docs and they tell me the lipids would indicate if that is the cause. An emergency CT scan rules out gallstones albeit an ultrasound is better (For picking up gallstones/'sludge' and will be done soon. This left me with the antibiotic I was on which can trigger pancreatitis in some or the flu itself which can trigger pancreatitis in some unfortunate folks.

Anyway - full CBC was pristine, all tests for mono, EBV negative, liver and kidney markers were all great, lipids are great, lipase was normal, as was all 6 liver tests, considering boldenone is on the table even in low amounts I wanted my hemocrit and hemoglobin checked. I am taking multiple blood thinning supplements/herbs, not donating blood, drinking lots of fluids, and both were lower than when I was on TRT only.

My BP/RHR at the doctors was 123/60 RHR 49. I weighed myself and have gained back 7 lbs and am 217 now, up from 210. I expected an initial jump after fasting and then slowly introducing food to a normal diet (Pancreatitis). It will slow down now to a few lbs every few weeks pending I remain healthy, no injuries, etc.

My doctor will redo all blood work in one month to ensure everything remains stable and check all my vitals.

Breaking through plateaus without orals or increasing PED's.
Curious if anyone has tried this. I am trying to do progressive overload with particular attention to avoiding injuries - making sure I do not lift too much too quickly.
Few movements are still progressing and a few have stalled.
I do not do low reps as a rule - usually 8-20 reps for most exercises. 8 would be a low rep set for me.

I noticed I stalled and could not get more reps and when I added more weight my reps went down so I tried something different. I did this methodically and not to failure.
Sets of 5 reps. Would warm up with 5 reps, add weight 5 reps, and just repeat. I ended up doing more sets that I expected as it was easier than I thought and the weight I was moving was considerably more(with no 'bad' pain). I keep a journal and notes each workout I was lifting more / sometimes considerably more as I was not aiming for 10 reps. Some of the exercises you have to lock out with a lever or your screwed and half wondered if it was physiological so when I was getting exhausted I would pull the level and stop. If you could not get it up the whole way - you were stuck in the machine and had to ask for assistance because I often workout alone and there are only a few people I trust to watch / help if needed.

I did this for a few exercises each workout but I am not referring to power-lifting going to failure and risking an injury. Just adding 5 lbs each time and after 5 reps, realized it was easy and I was lifting considerably more weight than I was when doing 8-15 reps. That is logical, but what surprised me, is when I went back and intended to go to failure in reps (8-15 reps) and then pull the lever. More of a hypertrophy system - I was able to surpass where I was 2 weeks ago. I could do heavier weight for higher reps.

Example is the glute machine - yup, I like it. Glute/hamstring strength and I wanted to add another plate to the exercise. I could not get there until I went through 3 leg days progressively adding weight with 5 reps (based on the system above). Next time, I trained back in the 10 rep range - the weight was easier to get to the locked position and pull the lever. Hence I was able to add approximately 25 lbs in a matter of 3 workouts which makes me think it was psychological. The glute machine is new to me - never used it so there is still a nervous system / movement learning curve taking place (I suspect).
Just something I noticed, not saying it is the right way to do it, but curious if anyone else has tried this system.